MS: 3 x 12min, aero 80-91 rpm/3min. core strength, Bike: 90min., Threshold 60min. 5min. Wednesday: Swim 800 yards total. Shes worked with a broad range of triathletes, from beginners to professionalssending athletes to world championships in iron-distance, 70.3, USAT short-course, and XTERRA. 4 x 100 @ VO2max intensity, RI=1:00 steady aero effort, Run 60min., Threshold MS: 3 x 25min. MS: 5 x 15min. The Lifestyle Intermediate 24-Week Half IRON Triathlon Training is designed for the Intermediate triathlete who has progressed from the Sprint distance to the Olympic triathlon distance and now desires to attempt the Half IRON distance 200 buoy WU: 300 @ low aerobic intensity +++ 8 x 25 drills, RI=0:10 WU: Run 10 minutes @ moderate aerobic intensity Foundation Run: 45 Minutes Program for athletes with average ability in cycling, swimming and running. I loved your training plan for the Olympic distance triathlon and thinking about using this for my first half! Foundation Bike: 45 Minutes CD: Run 3 miles, Tuesday (As a personal example, when training for road races, I 100% prefer mileage-based running plans rather than time-based plans). MS: 5 x (1min. 8 x 25 drills, RI=0:10 recovery), Swim: 60min., Swim test Foundation Bike: 1:30 Track your weight, sleep, hours, fatigue and stress while you train. 4 x 50 @ speed intensity, RI=0:20 2 x 100 strong 15 SR at 105 rpm drop 5 sec. When you run your way into fifth place at the Hawaii Ironman World Championships, you get to do your post-race interview wherever you want. Your days off are Mondays, your long rides are on Saturdays, and your long runs are on Sundays. 2min. 200 easy 8 x 50 descend 1-4, 5-8 15 SR CD: Run 13.1 miles, RELATED: Triathletes Complete Guide to Nutrition and Fueling. WU: 300 @ low aerobic intensity easy), Swim: 75min., Endurance easy This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author. WU: Run 10 minutes @ moderate aerobic intensity MS: Bike 12 miles Swim Base: 1700 Yards +++ MS: 6 x (6min. Swim: 1200 Yards MS: 15 x (1min. WU: Run 10 minutes @ moderate aerobic intensity . This comprehensive training plan is designed specifically for experienced triathletes who want to optimize their performance, but have busy lives and limited time to train. +++ MS: 25 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity Super easy, flat ride race effort/10min. Swim Threshold + Sprint: 1600 Yards WU: 300 @ low aerobic intensity 8 x 25 kick, RI=0:15 easy) easy Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. easy Read this article on the new Outside+ app available now on iOS devices for members! WU: 300 @ low aerobic intensity MS: Bike 40 km Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. 2min. easy, Swim: 75min., Endurance best effort 60-65 rpms/4min. 4min. Use 10 seconds rest between drills. +++ easy) MS: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10 Please read this section so you understand how to set your zones. CD: 10 minutes @ moderate aerobic intensity, Wednesday 100 easy MS: 3x (5min. How Long Does It Take To Recover From A 70.3? 400 time trial easy CD: Run 10 minutes @ moderate aerobic intensity 600 as pull neg. TT/ 5min. 8 x 25 drills, RI=0:10 10min. This is the high end of endurance, normally just below or around threshold. From training zones to understanding TrainingPeaks data to fueling guidelines to Zwift routes, her website is a resource that will support your training journey from start to finish. Get feedback, stay on top of your training and perform at your best. Take approximately 30 seconds rest between. Run: 30min., Fartlek MS: 20 x 100 Steady, medium-strong effort 15 SR, Swim: 60min., Aerobic Rode 34 yesterday w/ many steep climbs. WU: 300 @ low aerobic intensity Upload completed workouts from your favorite tracking app or device. MS: 3 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 5 minutes (including warm-up and cool-down) MS: 10 x (90sec. MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 MS: 16 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity 2min. Minimum training requirements suggested for this plan: Swim: Able to swim 15 minutes continously and swimming 3000 yards/week Bike: Cycling 2 hours per week Run: Running at least 1.5 hours per week comfortably and 45 minutes for a long run. 8 x 25 drills, RI=0:10 8 x 25 kick, RI=0:15 MS: 1,000 @ moderate aerobic intensity tempo/3min. 4min. Over geared ride On any hills you put the bike into a harder gear than you would normally use and work your muscular strength to get up the hill. 8 x 25 kick, RI=0:15 MS: 1,500 @ moderate aerobic intensity The essential info from above is also in the download, but this page contains additional helpful info, so it may be worthwhile to bookmark it. easy Take approximately 30 seconds rest between. easy WU: 300 @ low aerobic intensity If you cant find an Olympic-distance triathlon to participate in today, do an Olympic-distance triathlon time trial on your own instead. WU: Run 10 minutes @ low aerobic intensity 5 x 90sec. Save my name, email, and website in this browser for the next time I comment. WU: 10 minutes @ low aerobic intensity The One Subscription to Fuel All Your Adventures. MS: 18 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity MS: 1,800 @ moderate aerobic intensity This plan includes more weekly training volume and more workout time at higher intensities than does the 13-Week Half-Long Distance Event totaling Beginner Plan. 20 x 50 race effort on 5 SR MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 tempo/ 2min. Swim Fartlek + Sprint: 1300 Yards Tempo Bike: 1:05 However, when possible try to leave the weekend sessions as-is on the schedule. The plan begins with 3,900 yards of swimming, 2 hours and 45 minutes of cycling, and 1 hour and 45 minutes of running in Week 1. MS: 14 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity +++ 100 rpm What Is a Half Ironman Triathlon? easy) Throughout the plan, weekly training hours range from 7:15 to 14:15. 8 x 25 drills, RI=0:10 Warm up at a comfortable pace for 10-20 minutes. easy), Celebrate the fact that you finished this 70.3 intermediate training plan (and hopefully earned a PR!). Most 70.3 training plans require at least 10 weeks of preparation; some recommend at least 20 weeks to thoroughly prepare. fast/30sec. CD: 10 minutes @ moderate aerobic intensity, Friday Download the app . WU: 10 minutes @ moderate aerobic intensity *Please note, this plan is for personal use only and should not to be distributed on other websites or used for commercial purposes.*. Saturday Run 15 minutes @ moderate aerobic intensity. Guess those are the specific details a cyclist (my primary sport for many years) looks for. core strength, Swim: 60min., Aerobic MS: 10 x ( 2min. 8 x 25 drills, RI=0:10 Ideally, you will have either previously taken part in sprint or Olympic distance races or you have never done a triathlon but have a very solid background of swim, bike, and/or run. MS: 6 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 55 minutes (including warm-up and cool-down) Race day warmup 4 Swim as every 6th lap over kick MS: 1,000 @ maximum intensity 8 x 25 kick, RI=0:15 Foundation Run: 50 Minutes You can scroll to the bottom of this post to view and print the training plan, but be sure to read over these important tips and key workout descriptions prior to starting training. Thanks for your feedback. MS: 2 x ( Adjust as needed. 15min. CD: 200 @ low aerobic intensity. This plan is a good fit if you have successfully completed at least one 70.3-distance race in less than 6:30 prior to beginning this plan, and you are looking for a strong performance on race day. Swim Base: 2100 Yards CD: 9 minutes @ low aerobic intensity, Thursday Swim Base: 1575 yards CD: 300 @ low aerobic intensity, Fartlek Run: 30 Minutes CD: 300 @ low aerobic intensity, Saturday +++ The final 10 days constitute a tapering period. tempo/ 2min. CD: Run 5 minutes @ moderate aerobic intensity, Friday MS: 10min. easy CD: 300 @ low aerobic intensity, Tempo Run: 40 Minutes Hi Jim! 100 fast, right into 100 steady MS: 4 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 8 x 25 drills, RI=0:10 5min. Run 15 minutes @ moderate aerobic intensity, Sunday WU: 300 @ low aerobic intensity MS: 6 x (5min. threshold Bike Short Climbs: 1:05 WU: 10 minutes @ low aerobic intensity Run off the bike: 20min. core strength We suggest a few years of race experience and a solid aerobic base before executing this plan. Or does it mean to do 2400 m of drills. Hi I would like a copy of the free Half Ironman Beginner 20 week training program This article that I wrote for VeryWell is also a great overview of general nutrition information for a triathletes diet: https://www.verywellfit.com/ultimate-triathlete-diet-guide-4584554. When you run your way into fifth place at the Hawaii Ironman World Championships, you get to do your post-race interview wherever you want. CD: 13 minutes @ moderate aerobic intensity, Wednesday 12 x (90sec. The 10-Hour Week Ironman Training Plan : Triathlete magazine has a plan to get you to the finish line strong if you're time-crunched, written by experienced competitor and coach Lance Watson. 4 x 75 @ VO2max intensity, RI=0:45 MS: Run 20 minutes @ moderate aerobic intensity core strength, Bike: 75min., Strength Foundation Run: 40 Minutes Do you have any tips on simulating hilly terrain? 1,000 faster than the first one (note change in effort) Thank you for this! Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule. CD: 10 minutes @ moderate aerobic intensity, Wednesday WU: Run 10 minutes @ moderate aerobic intensity +++ MS: 4 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down) 8 x 25 drills, RI=0:10 Saturday If you dont have a heart rate monitor, take your heart rate manually at 10 minutes and again at 30 minutes, then take the average. $112.49 USD for the first year, billed yearly. tempo effort aero 80-90rpm, Run: 80min., Tempo Remember, the purpose of this plan is to just get you across that finish line successfully (not necessarily to have you breaking records). tempo/ 2min. This plan will allow you to start the race with confidence and finish the race strong. WU: 10 minutes @ moderate aerobic intensity . This training plan was produced in partnership withJon Fearne of E3Coaching. repeat back down to 25s easy MS: 3 x 300 @ threshold intensity, RI=1:00 Create a personalized feed and bookmark your favorites. 3min. MS: 5 x (4min. WU: Run 5 minutes @ moderate aerobic intensity MS: 7 x (4min. This is done in two ways: 1. MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 4min. strides, easy walk between, Swim: 15min., On-course swim CD: 300 @ low aerobic intensity, Tempo Run: 38 Minutes Is this still available by chance? WU: 10 minutes @ moderate aerobic intensity faster than previous 100s Foundation Run: 40 minutes 8 x 25 drills, RI=0:10 Swim Base:1900 Yards strong pick ups/1min. MS: Run 40 minutes @ moderate aerobic intensity 200 easy) CD: 10 minutes @ moderate aerobic intensity, Sunday CD: Run 10 minutes @ low aerobic intensity, Friday race effort aero/10min. WU: 250 @ low aerobic intensity **Disclaimer: I am not a physician. 8 x 25 drills, RI=0:10 Pre swim: If possible at event venue, check out swim start and do a 10 minute swim in this area with a few 60 second zone 4 efforts. easy) easy, Swim: 80min., Endurance This is great so glad you were able to find this and that it will help you train for a half! MS: 2 x 100 @ moderate aerobic intensity, RI=0:05 16min. WU: 10 minutes @ moderate aerobic intensity I do have a couple of questions regarding how youre supposed to go about some of these workouts. Generally, I wouldnt consider a ride with a ton of steep climbing a Zone 2 base effort or RPE of 6 (that zone/rpe would be more of a comfortable ride with some rolling terrain). There is a race simulation day in week 12 and a race day fitness benchmark in week 16. Every fourth week is a recovery week. easy), Swim: 60min., Aerobic aero tempo 80-85 rpm, Run 60min., Tempo +++ 1min. easy) Bike: 90min. 20 x 100 even race pace 10 SR, Bike: 60min., Threshold 600 as 50 build sight x 8 strokes/50 easy If youre not happy, Im not happy! easy) tempo/5min. core strength, Bike: 75min., Strength 8 x 25 kick, RI=0:15 +++ Structured Workouts automatically sync with compatible devices and guide you through workouts in real time. including 6 x (5min. Take approximately 30 seconds rest between. Photo: Alexander Scheuber. That means if you look at one training plan or book (even within this site!) MS: 12 x (5min. Track your performance with robust data tracking and detailed graphs. It may mean you walk at times but watch your effort and make sure you stay at RPE 6 / Zone 2 on the climbs. I dont have any specific nutrition plans (yet! build, Run: 90min., Race specific uphill reps 8 x 25 drills, RI=0:10 1 x 100 race pace 500, 400, 300, 200, 100 Here are some other workouts you might see: Alternating Zones 2 and 3: These are generally listed for the long bike rides. core strength 6 x 50 drills, RI=0:10 MS: 7 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down) CD: Run 10 minutes @ moderate aerobic intensity, Tuesday MS: 8 x 30 seconds with 2-minute active recoveries WU: 250 @ low aerobic intensity easy), Swim: 60min., Race specific Bike: 90min., Tempo MS: 3 x 200 at 80% 10 SR best effort 85-95 rpms/4min. Bike: 75min. Build x 200 Swim Base: 1400 Yards If youre searching for a training plan, you probably already know this. Bike: 60min. tempo Long Bike: 3 Hours Quickly view upcoming workouts in the TrainingPeaks app. WU: 22 minutes @ moderate aerobic intensity 400 pull WU: Run 10 minutes @ moderate aerobic intensity CD: 300 @ low aerobic intensity, Foundation Run: 40 Minutes 4min. Can someone please send a copy to me or post it? MS: 1 hour and 55 minutes @ moderate aerobic intensity easy), Swim: 60min., Race specific WU: 10 minutes @ moderate aerobic intensity EZ running, Swim: 45min., Speed Variables I am a USAT Level II Endurance and IRONMAN Certified Triathlon Coach and an avid triathlete based out of Boulder, Colorado. WU: 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity CD: Run 5 minutes @ moderate aerobic intensity, Thursday best possible effort CD: 250 @ low aerobic intensity, Foundation Run: 45 Minutes uphill WU: 300 @ low aerobic intensity Chychota became a professional triathlete in 2003, racing to podium positions at Ironman events around the world, including a win at Ironman Malaysia in 2004. If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. MS: 30min. Running Strides: 8 x 25 drills, RI=0:10 core strength, Bike: 80min., Threshold CD: 300 @ low aerobic intensity, Friday 70.3 Triathlon Training Plan: A Time-Efficient Program. 1,000 faster than the first one (note change in effort) WU: Swim 800 fast at 90 rpm MS: 6 x aero 80-90 rpms +++ MS: 1500 pull (paddles/bouy/band) These workouts can be easily imported into devices, including most Garmin multisport watches and bike computers. Running is Heart Rate and Pace guided. CD: 10 minutes @ moderate aerobic intensity, Sunday WU: 300 @ low aerobic intensity MS: 2 hours and 25 minutes @ moderate aerobic intensity Have an idea of proper training zones. 6 x 50 @ speed intensity, RI=0:20 They designate Monday as a rest day; I have added strength training in this plan on Mondays. Home USA Races California New York Illinois Georgia Florida Texas World Races Race Calendars April 2023 May 2023 June 2023 July 2023 August 2023 September 2023 October 2023 November 2023 December 2023 January 2024 MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 8 x 25 drills, RI=0:10 WU: Run 10 minutes @ low aerobic intensity 8 x 25 drills, RI=0:10 You can definitely shift the days around as you need to but I would recommend keeping the Sat/Sun workouts back to back so for ex, you could shift that to Fri/Sat, but I wouldnt spread them out randomly throughout the week. 7-10 hours per week for half-distance and 10-12 hours per week for full-distance. When working in this zone you are able to hold a conversation. 5 x 100 @ VO2max intensity, RI=1:00 Was able to get out there and have fun. 4min. Great to hear from you. Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. at 90 rpm, 4min. WU: 300 @ low aerobic intensity Swim Fartlek + Sprint MS: 1 hour and 25 minutes @ moderate aerobic intensity 10 x push up (can adapt to knee push ups). MS: 2 x 12 minutes @ threshold intensity with 10 minutes active recovery easy) First mile race simulation Heading out the door? Long Bike: 2 Hours Running Strides: MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. 6 x 100 @ VO2max intensity, RI=0:30 30 min. MS: 40 minutes @ moderate aerobic intensity These should be focused more on form then speed, so less rest should be needed. I would really like to download a copy but seem unable to access the link are you please able to send a copy? Swim Base: 2100 Yards This is your endurance realm; you build your engine here. easy, Swim: 90min., Aerobic CD: 10 minutes @ moderate aerobic intensity, Sunday 50 fast/25 easy 15 SR Hi again that sounds like a fun routine! easy) Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. Plan Description IRONMAN 70.3 SANTA CRUZ TRAINING PLAN // 20 WEEKS // INTERMEDIATE athlete Course specific training! CD: 10 minutes @ moderate aerobic intensity, Long Run: 1:10 WU: 300 @ low aerobic intensity Switch between a zone 2 ride for about 30 minutes, then zone 3 for about 20 minutes. WU: 300 @ low aerobic intensity 50 Back This plan assumes basic distance swimming ability, and includes 1 to 2 workouts each week to improve distance capacity and form. It probably won't fit your race calendar exactly, but it's long enough that you should be able to adjust. 4 x 75 @ VO2max intensity, RI=0:45 Though training for a half-iron is not nearly as time-intensive as training for a full Ironman, there is still a significant time commitment.

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